Feeling nervous about an upcoming flight? Here are some tips for anxious flyers.
What is Flying Anxiety?
Flying is the fastest way to get from one place to another. But sometimes it can make you feel anxious. Flying anxiety has been identified as a phobia of flying by psychologists and researchers.
Flying anxiety is more common among the general population than ever before due to many changes in the world today. People are worried about terrorism, climate change, air travel safety, and many other factors that have caused a rise in fear of flying
How to Prevent Nervous Flying
When it comes to preventative measures, the most important thing to remember is that safety should be your first priority.
The most common way to stay safe on a flight is not to drink alcohol or consume any substances that might impair you or make you feel more anxious.
It’s also recommended that you don’t sleep during takeoff and landing, which are the two periods of time when plane crashes are most likely.
In terms of clothing and belongings, make sure you don’t wear anything too heavy or bulky. Carry a few items with you onboard in case you need them later. Personally, I like to take a blanket which can be comforting and familiar when I’m feeling stressed.
Bring things that help you relax and switch off from what’s going on around you such as headphones so you can listen to calming music, earplugs to block out noise and an eye mask in case you want to sleep.
9 Top Tips For Anxious Flyers
1. Avoid Caffeine
Caffeine can cause anxiety to feel worse so it’s a good idea to skip that cup of coffee on the morning of your flight if you’re an anxious flyer. As well as the coffee it’s best to avoid other sources of caffeine such as tea, Coke and even chocolate.
2. Bring Distractions
Bring anything you want to distract you on the flight. This could be anything from Soduko puzzles to knitting as long as it keeps your mind occupied.
3. Plan Your Timings
Planning timings for a flight can be tricky. You need to allow enough time to get to the airport ahead of time and allow for traffic and other things that could slow down your journey and make you feel stressed before your flight has even begun.
That said, some people may find that just being at the airport makes them super anxious and they may want to arrive as close to their flight time as possible. It’s all about finding a balance that works for you and that is least likely to make you feel stressed.
4. Choose Your Seat Wisely
Seats in the middle of the plane often don’t experience turbulence quite as much as those at the front and tail. If you’re worried about feeling claustrophobic, then it might be best to choose an aisle seat where it will be easy for you to get up and walk about.
You may also want to pay extra to choose seats that have extra legroom to make your flight experience more comfortable. A seat towards the front of the plane should mean you can get off more quickly at the end of the flight.
5. Learn About Planes
Some people find that learning about how planes work can really help them feel safe when it comes to flying. It can give a wider understanding of how they work and what is in place should anything go wrong with the plane.
6. Avoid The Doom and Gloom
It might sound obvious but if you’re an anxious flyer now is not the time to watch the latest plane-related disaster movie.
Remember, thousands of flights take off and land every day with no issues and it’s only the extremely rare cases we hear about on the news. Statistically, flying is safer than driving.
7. Learn Breathing Exercises
Breathing exercises can really help you calm down if you’re feeling anxious and could really help during takeoff and landing especially.
8. Take Care of Your Body
If you’re already struggling with health anxiety when preparing for a trip, it’s natural to worry about how your body might react to the stress of travel and this, in turn, can exacerbate flight anxiety.
What you eat leading up to your journey can influence inflammation and stress responses in your body, potentially helping you avoid an eczema flare‑up or respiratory irritation mid‑flight.
You could research how food choices impact eczema and steps you can take to reduce flare‑ups, for example, see this article on how diet affects eczema
9. Don’t Forget to Eat
When I’m feeling anxious I often struggle to eat anything. If you can, try and nibble on a light snack before leaving home or when you get the airport.
Final Thoughts on Anxious Flyers and Flying Safety
Airlines have taken many measures to help passengers feel more at ease. You could try distracting yourself with a movie or getting lost in a good book if concentration allows.
Anxiety disorders are one of the most common mental health issues that people face today so don’t feel ashamed or embarrassed if you’re really struggling.
Flight attendants are trained to help reassure you that everything is okay, so don’t be afraid to talk to them if you have any specific worries about the flight that you’re on.
It can also help to talk to those you are travelling with and let them know how you are feeling. They should be able to help reassure you everything is going to be okay.
